MG WOD

MG WOD – MONDAY 10.01.22 – “AND IN THE MIDDLE? SURPRISE!!!”

MOBILITY & WARM UP
AMRAP 4:00
10 alt. Spiderman stretch
10 double knee tucks in plank
10 air squats
10 jumping jacks

HEAVY BACK SQUAT

On a 10:00 clock
Build up to a 3-rep back squat

SKILLS & SPECIFIC WARM UP

1 set
Movement // Focus
10 pulls on the rower // Legs extending as the shoulders move back
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Legs extending, shoulders move back, and arms pull last.
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Arms release from the body first before the legs on the return
5 burpees

1 set
Movement // Focus
10 pulls on the rower // Legs, body, arms on the pull. Arms, body, and legs on the return
5 burpees

CONDITIONING

“AND IN THE MIDDLE? SURPRISE!!!”

3 rounds for time of:
500/400-m row
21 burpees
400-m run

MG WOD – THURSDAY 23.12.21 – “BUT WE DON’T HAVE BE ALL MORE GOOD? ”

PARTNER WARM UP:
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

SKILLS & SPECIFIC WARM UP

1 set
3 burpees
4 up-downs over the rower
5 burpees over the rower

EMOM 3
5 burpees over the rower
AMRAP meters on the rower

CONDITIONING
“BUT WE DON’T HAVE BE ALL MORE GOOD? ”

For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

MG WOD -THANKS GOD IT’S FRIDAY 10.12.21 -BENCHMARK “ANNIE”

MOBILITY & WARM UP
800 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Sit Up
8 Wall Squat
6 Russian Baby maker
4 Walkout

SKILLS & SPECIFIC WARM UP
10′ Practice of Double Unders
2 Rounds not for time of:
10 double Unders + 5 sit ups + 10 double Unders + 3 Sit Ups

CONDITIONING
“ANNIE”*
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 12.04.21

MG WOD – TUESDADY 23.11.21 – “RUN UNDER UP”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running – Walll Walk

CONDITIONING
“RUN UNDER UP“

3 Rounds fot time:
800Mt Run
5 Wall Walk

MG WOD – THURSDAY 14.10.21 – “MAYDAY, MAYDAY”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch

SKILLS & SPECIFIC WARM UP

Kipping

2 Rounds:
200 Meter Run
4 Push Ups
6 Knee to Elbow

CONDITIONING

“MAYDAY, MAYDAY”

For Time:

600m Plate Carry
then…
4 Rounds
15 Row Cals/Ski Erg
15 Deficit Push-ups
15 Toes to bar
then…
600m Plate Carry
*Load: #20/10

MG WOD – THURSDAY –23-09-21- “INCRESE”

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“INCRESE“

For time:
1mi Run
30 Box Jumps #60-50
800m Run
30 Burpees
400m Run
30 Burpee Box Jumps #60-50

MG WOD – MONDAY 30.08.21 – “HERO DASH”

SKILLS & SPECIFIC WARM UP

Running Warm Up – Pose Running

CONDITIONING
“HERO DASH“

5 Rounds, Each for
Time:
Row 500m
Run 200m
10 Pull-ups
*Rest 2 min between
rounds

Score is more slowest

MG WOD – TUESDAY 27.07.21 – “KLING”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes To Bar/Hanging Leg Raises
7 Push Ups
7 Wall Ball
10 Glute Bridge

SKILLS & SPECIFIC WARM UP
10′ Practice Double Under

CONDITIONING
“KLING”

4 Round For Time:
25 Row Cals
60 Double Unders

MG WOD – THURSDAY –24-06-21- “ALLERT!!!” –

MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope

SKILLS & SPECIFIC WARM UP
Running Warm Up

CONDITIONING
“ALLERT!!!”

3 Rounds For Time:
Row 500m
21 Burpees
Run 400m

MG WOD – TUESDAY 25.05.21 – “NOVICE”

SKILLS & SPECIFIC WARM UP
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
5 x scap push-up
5 x plank shoulder taps
3 x inch worm
2 x handstand kick up
2 x wall walk

CONDITIONING
“NOVICE”

AMReps
3 min Row Cals
3 min Wall Walks
2 min Row Cals
2 min Wall Walks
1 min Row Cals
1 min Wall Walks